Seafood
cooked sea bass.
VegetarianVeganGluten-freeDairy-freeNut-freePeanut-freeSoy-freeEgg-freeShellfish-freeHoney-freeAlcohol-free
ALSO KNOWN AS
sea bass
SERVING
CALORIES
124
PROTEIN
23.6g
CARBS
0g
FAT
2.6g
FIBER
0g
NUTRITION PROFILE · per 100 g
Everything in this ingredient.
MACRONUTRIENTS
Calories124kcal—
Protein23.6g47%
Carbohydrates0g0%
Fiber0g0%
Sugar0g0%
Total fat2.6g3%
Saturated fat0.60g3%
Trans fat0g—
Cholesterol53mg18%
Water72.5g—
MINERALS
Sodium85mg4%
Potassium328mg7%
Calcium15mg1%
Iron0.40mg2%
Magnesium53mg13%
Phosphorus248mg20%
Zinc0.50mg5%
Copper0.03mg3%
Manganese0.01mg0%
Selenium46.8µg85%
VITAMINS
Vitamin A52µg6%
Vitamin C0mg0%
Vitamin D10.2µg51%
Vitamin E0.90mg6%
Vitamin K0.10µg0%
Thiamin (B1)0.11mg9%
Riboflavin (B2)0.12mg9%
Niacin (B3)2.3mg14%
Pantothenic acid (B5)0.80mg16%
Vitamin B60.40mg24%
Folate (B9)6.0µg2%
Vitamin B124.2µg175%
%DV based on a 2,000 cal diet. Source: USDA FoodData Central. A dash in the %DV column means there’s no established Daily Value for that nutrient.
MEASUREMENT CONVERSIONS
How much is what.
1 cup140g
1 tablespoon8.8g
1 teaspoon2.9g
1 ml0.6g
1 liter583.3g
1 piece150g
HEALTH BENEFITS
Why eat it.
- ✓Excellent source of high-quality, complete protein essential for muscle repair and growth.
- ✓Rich in omega-3 fatty acids (EPA and DHA), which support cardiovascular health, reduce inflammation, and promote brain function.
- ✓Provides significant amounts of selenium, a powerful antioxidant that protects cells from damage and supports immune function.
- ✓Good source of Vitamin B12, crucial for nerve function and the formation of red blood cells.
COOKING TIPS
In the kitchen.
- 1Sea bass has a delicate, mild flavor that pairs well with simple seasonings like lemon, garlic, fresh herbs (dill, parsley, thyme), and olive oil.
- 2To achieve crispy skin when pan-searing, ensure the fillet is patted completely dry and the pan is hot before adding the fish, skin-side down.
- 3Avoid overcooking, as the flesh can become dry. The fish is done when it flakes easily with a fork and its internal temperature reaches 145°F (63°C).
- 4Sea bass is versatile and can be baked, grilled, steamed, or pan-fried. Baking in a parchment paper pouch (en papillote) with vegetables and herbs helps retain moisture and flavor.
STORAGE
Keep it fresh.
- Store leftover cooked sea bass in an airtight container in the refrigerator at or below 40°F (4°C) and consume within 2-3 days.
- For longer storage, wrap cooked portions tightly in plastic wrap and then aluminum foil, or use a vacuum-sealed bag, and freeze at 0°F (-18°C) for up to 3 months.
FAQ
Frequently asked questions.
Is cooked sea bass healthy?
Yes, cooked sea bass is highly nutritious. It is an excellent source of high-quality protein and heart-healthy omega-3 fatty acids, which help reduce inflammation and support brain function.
How much protein is in cooked sea bass?
A 100g serving of cooked sea bass provides approximately 23.6g of protein. This makes it a complete protein source, containing all essential amino acids necessary for muscle repair and growth.
Is cooked sea bass good for weight loss?
Yes, it is an ideal food for weight management. With only 124 calories and 2.6g of fat per 100g, it is a lean, high-protein option that helps you feel full while maintaining a low calorie intake.
Is cooked sea bass keto-friendly?
Absolutely. Cooked sea bass contains 0g of carbohydrates, making it perfect for ketogenic and low-carb diets. It also provides healthy fats that fit well within a keto macro profile.
Is cooked sea bass gluten-free?
Naturally, sea bass is gluten-free. However, if it has been prepared with breading, flour, or certain sauces, it may contain gluten, so always check the preparation method or ingredients used during cooking.
What does cooked sea bass taste like?
Sea bass has a mild, delicate, and slightly sweet flavor with a buttery texture. It is less 'fishy' than oilier fish like salmon or mackerel, making it a popular choice for those who prefer subtle seafood flavors.
How do you know when sea bass is properly cooked?
Sea bass is done when the flesh turns from translucent to opaque and flakes easily with a fork. The internal temperature should reach 145°F (63°C) to ensure it is safe to eat while remaining moist.
How long does cooked sea bass last in the refrigerator?
Cooked sea bass can be stored in an airtight container in the refrigerator for 3 to 4 days. For the best quality and safety, ensure it is cooled quickly before being placed in the fridge.
Can you freeze cooked sea bass?
Yes, you can freeze cooked sea bass for up to 2-3 months. While the texture may become slightly firmer upon thawing, it remains safe to eat and works well in soups, stews, or pasta dishes.
Is sea bass high in mercury?
Sea bass contains moderate levels of mercury compared to other fish. While it is safe for most adults to eat 2-3 times a week, pregnant women and young children should limit consumption to once a week as a precaution.
